Main – CrossFit
Warm-up
Warm Up # 3 (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
High Knees
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
Stretches: Posterior Chain Floss, Band Pull, Scorpion/T-Twist
Strength & Skill
Glute-Ham Raises (5-5-5-5)
Inverted Ring Rows (10-10-10-10)
Metcon
Metcon (Time)
03Sept2014
Chipper for Time of:
50 Calorie Row
–2/2 x Turkish Getups (53# / 35#)
40 x Ring Dips
–2/2 x Turkish Getups
30 x Push Press (95# / 65#)
–2/2 x Turkish Getups
20 x Box Jumps (30″ / 25″)
–2/2 x Turkish Getups
10 x Pull Ups